You may remember the sit-and-reach test from your days in elementary school when you went through the yearly fitness tests. The sit-and-reach test requires you to sit with your feet extended in front of you and see how far you can stretch toward or past your toes. It is a flexibility measurement test specific for the lower back and hamstrings. To increase flexibility for this test, you should focus on the hamstrings muscles in your legs but also on your lower back muscles. Before beginning any exercise program, consult your physician.

Hamstring Stretch -- Sitting

Step 1

Sit with your left leg extended in front of you. Bend your right knee and place the foot near your inside left thigh.

Step 2

Reach your arms out toward your left foot and lean your chest toward your thigh. Slightly curve your lower back. Continue until you feel a stretch in your left hamstrings. Hold this stretch for five seconds.

Step 3

Repeat for five to 10 repetitions. Switch your leg positions and repeat the steps with your right side.

Hamstring Stretch -- Supine

Step 1

Lie on your back on the floor with your knees bent.

Step 2

Straighten your left leg and pull it up toward your chest. Use your hands to hold onto your thigh or ankle and keep your knee slightly bent. You should feel the stretch in your hamstrings. Hold the stretch for five seconds and return to the starting position.

Step 3

Repeat the steps with your right leg. This will complete one repetition. Continue for 10 to 15 repetitions.

About the Author

Deborah Lundin is a professional writer with more than 20 years of experience in the medical field and as a small business owner. She studied medical science and sociology at Northern Illinois University. Her passions and interests include fitness, health, healthy eating, children and pets.